Hey guys, I did my first race of the season yesterday in beautiful Springville, Alabama. I've been on the trainer and in the weight room for the past month after getting back from living abroad for 4 months, in which I was only able to run--no bike, no weight training, just running.

In any case, I set out in the B class at this training race, 45 miles on a 10 mile course plus a 5 mile climb at the end. This decision was made by my "coach" and myself, who said that I'm strong enough and fast enough to stick with these guys (mostly Cat 4 and 5 racers), and it being my last year racing Juniors, I figured I'd give it a go before jumping into the Cat 5 races.

Off the start line, I was feeling great---easy cadence, hardly working, situated in the first 1/4 of the pack between two teams (I was the only rep. from my team). The pace was really nice, averaging 20-23 on the flats, until I drifted into the lefthand paceline. A few guys didn't like the pace we were at ("Too SLOW!" said one) and one or two guys broke away. About a minute later, a larger group including an entire team started a chase group and pulled out from the pack...but they were on my right, and the only way for me to avoid going over the double-yellow (which would get me disqualified) was to try to jump back into the pack. In doing this, I got sucked into the chase group.

Baaaaaaaaaaad.

The chase group was booking it, and sure enough, I started to burn as we hit a sizable uphill and had to pull out of the blazing paceline...only to find that the pack went whizzing by me a few seconds later. I desperately tried to grab onto a wheel, draft, anything, and after fighting the headwind uphill for a few minutes, saw no gain on the pack. I had one other rider for company, but she had gotten stuck in the same situtation and the two of us couldn't catch up to the group, especially hammering in the big ring on horrid pavement.

When we came through for our second lap, someone told me that we were down by a mile from the pack. Even on good pavement, the two of us would have a hell of a time, but we tried...unfortunately, I looked down at my legs that were cramping beyond belief only to see my quads turning pretty colors and my knees bright red. My race was done. I coasted back to the start line, only 12 miles in, and drove up to watch the finish.

I know that there could have been many factors in my getting dropped and having to bail, but was/is there anyway I could have gotten back in, and even more importantly, how can I train for the next few weeks in order to be able to compete?

If it helps, I'm 17, weigh 158lbs, and am 5'8".

Thanks guys and gals,

-Aron

Of course it is hard to offer detailed advice without knowing lots of information about you, the race, etc... but the first thing that comes to mind is: don't worry this isn't that bad.

It sounds like you just got a little jittery and got the ol' HR way to high for a few seconds. Hell, you would have to be Hincapie to grab a hold of a group after they gap you in a race, so don't let that get you down. I am sure you know to pace yourself, and when you feel like things are going easy- enjoy them because there will be fast "sprints" throughout the race (esp. in Cat 4/5).

You can compete- you are 17 and 158 lbs! just stay on the saddle and race again ASAP.

In that situation, no way your getting back in. If it was a situation where you got dropped on a big climb but went over the top hard you could potentially get yourself back in, but when you can't grab a wheel on flat ground as it goes by you... your done. The only slight chance you would have is if the group completely sat up, but even then, from the sounds of it, your just not in good enough condition yet. Keep working at it and it will come.

When I was out of shape for a race it would never seem too bad to start, but I eventually realized that I was riding at threshold and it was just a matter of time before I blew...

How much have you been training in the last month? My guess is you'll be racing into shape this season...doesn't sound like you're 100% comfortable in the group either. Do as many 4/5 races as possible, local juniors races probably aren't giving you the conditioning and racing experience that you will get in bigger 4/5 races.

Silas

its march. who cares. as silas says, race yourself into shape., get out and ride lots, do interval work when you can (ie, when you are recovered and have a break from racing) and you have very little miles under your belt this year it sounds, the speed will come when it needs to be there, like in june. nothing like a plateful of humility to get you out and training.

Do as many 4/5 races as possible, local juniors races probably aren't giving you the conditioning and racing experience that you will get in bigger 4/5 races.

Silas
WOAH.
You've never raced Juniors have you?
Parkside training race yesterday. I raced Cat 4 and Juniors. Juniors was comprised of two strong, strong regional teams, and mine. I ended up chasing the lead break with one other rider... I felt like I was going to die - I was pulling at 350+ watts. I averaged over 300w and I came in 6th.
Went to race 4's. CAKE. Average HR was 155... versus 184 in Juniors. Sucks that I flatted, and then got to the wheelpit RIGHT as it closed. :mad:
However, that's beside the point.
What I'm saying is: Juniors are so, so, SO much harder than 4's. The only thing that 4's do is go a bit faster in a lot more draft - less Wattage, just higher MPH's. Oh, and riders with no common sense, or no handling ability. geeez they were insane.
-estone2

Well, when I used to race 4/5 races, there would be a decent sized field, and the junior races would typically have 10 guys, half of which were dropped in the first mile. You're simply not going to get racing skills in that kind of a group. You may get a good workout...but you'll miss the other half of the equation.

If the junior races in your area have a decent turnout (more than 20 guys in a pack for most of the race) then it's a different story. That's why I said probably... :)

Silas

Well, when I used to race 4/5 races, there would be a decent sized field, and the junior races would typically have 10 guys, half of which were dropped in the first mile. You're simply not going to get racing skills in that kind of a group. You may get a good workout...but you'll miss the other half of the equation.

If the junior races in your area have a decent turnout (more than 20 guys in a pack for most of the race) then it's a different story. That's why I said probably... :)

Silas
Ah, I thought you were saying they were slower/easier to race in.
We have around 12 guys staying in, all of them being Cat3+ strength.

I'm just sensitive to the "Juniors races are easier" perspective, and thought I picked it up in yours. It always annoys me when people talk about the Juniors races as easy, because well... let's say that most of the people saying that are the ones who've never raced in/seen a good Juniors field.

I do have to agree, racing skills aren't as big with Juniors. It was quite an interesting twist racing the 4's - instead of muscles being ripped to shreds, my resolve was, as people rode into me, etc. I just don't understand how people can't ride predictably (meaning safely, not "attack when I say now"), and how people can't hold a line/NOT FALL.

Estone, you're on your last year or two in juniors right? Get those skills now...otherwise you'll start racing 4s, ride away from the group every time and you won't be put outside your comfort zone in terms of pack riding until you are a 3. And at that point you'll be riding with a lot of people who suddenly grew the balls to be overlapping wheels through tight corners and attack up the curb, etc. All IMHO...

I think it depends on where you race a little also? I live in Northern california, and I think we have one of the biggest cycling scenes out here in Norcal.. I know we have the most licensed riders in the country. A guy from Colorado rode in our Cat 4 race last week (field of 100, I was 9th)... I talked with him after the race... he said he couldn't believe how fast it was in california. he was out on a business trip and brought his bike...he thought we were all crazy! This race is on the NRC calender....If you watched the TOC, Ivan Dominguez who won the final stage placed 3rd, but won the crit the day before. Leipheimer did a few races in our series last year also, so that is what we get to face when we get to the cat 2 level. We had a 12 year old AMD junior in our race...kinda cool He hung in until the last 1/3 of the race when everything really blew up but he managed to finish inside the top 65 I think. He wasn't much good for a draft though! If your interested in seeing video's of the races (including pro1/2) you can go to our team website and watch them.. some are pretty short...www.deltavelo.com

And at that point you'll be riding with a lot of people who suddenly grew the balls to be overlapping wheels through tight corners and attack up the curb, etc. All IMHO...
they're doing that right now :p
for the record, you're absolutely right. i've got 2 years left, and i'm starting doing a 4s race every one i go to (although if they're all like the one i just did, i'll be in 3s soon...)
-estone2

I hate to say it, but you're old enough.

Drop 10 lbs. Seriously, unless you are muscular enough at 5'8", you need to drop the baggage. Considering you spent the last 4 months running and not weight lifting, you should probably be pretty thin (not a muscular build).

And to you nay-sayers about juniors going on diets -- I went on mine at 16 to drop from 175 to 155 in 1 year. He's old enough at 17 to drop to a fit weight.

I hate to say it, but you're old enough.

Drop 10 lbs. Seriously, unless you are muscular enough at 5'8", you need to drop the baggage. Considering you spent the last 4 months running and not weight lifting, you should probably be pretty thin (not a muscular build).

And to you nay-sayers about juniors going on diets -- I went on mine at 16 to drop from 175 to 155 in 1 year. He's old enough at 17 to drop to a fit weight.
10 pounds doesn't make the difference between dropped and not dropped.

I'm hearing a lot of the same that I heard from the guys around me post-race, about getting in a bad position, it being normal, etc. Which is comforting, and no worries about racing a season of humility...if I can place high enough (which is probably finishing with some of the pack) for my team to be happy, I'll be a happy camper.

For estone2, what would be a "fit weight" for me? I've been working pure core in the weight room (last week was doing 40lbs curl x 3 sets x 20 each, 100-125 situps per day, and 20lbs on barbell flys to work pex and arms)...what other exercises can I do to help my cycling? I'm actually having to eat MORE of late with my upped level of exercise upping my level of hunger as well, so supplementing more carbs (simple carbs) into my daily diet to help that.

Thanks for the advice guys, keep it coming. And I'm going on a group ride tomorrow night to see what the locals think AFTER the racing is done.

-Aron

I'm hearing a lot of the same that I heard from the guys around me post-race, about getting in a bad position, it being normal, etc. Which is comforting, and no worries about racing a season of humility...if I can place high enough (which is probably finishing with some of the pack) for my team to be happy, I'll be a happy camper.

For estone2, what would be a "fit weight" for me? I've been working pure core in the weight room (last week was doing 40lbs curl x 3 sets x 20 each, 100-125 situps per day, and 20lbs on barbell flys to work pex and arms)...what other exercises can I do to help my cycling? I'm actually having to eat MORE of late with my upped level of exercise upping my level of hunger as well, so supplementing more carbs (simple carbs) into my daily diet to help that.

Thanks for the advice guys, keep it coming. And I'm going on a group ride tomorrow night to see what the locals think AFTER the racing is done.

-Aron

What's the answer? In two words- 'Operation Puerto', in one- 'Balco', in initials, EPO.

Seriously, it's one race, you got into a bad position, raced somebody else's race, it doesn't sound like you're happy with your training, etc., etc. What does your coach think? And how old did you say you were? You could still be the next L.A. My only advice, unless you think it's going to hurt you or your bike, finish the race and call it training.

...I've been on the trainer and in the weight room for the past month after getting back from living abroad for 4 months, in which I was only able to run--no bike, no weight training, just running...

...situated in the first 1/4 of the pack between two teams... ...the only way for me to avoid going over the double-yellow... ...I got sucked into the chase group... ...only to find that the pack went whizzing by me a few seconds later... ...tried to grab onto a wheel, draft, anything...

...I coasted back to the start line, only 12 miles in, and drove up to watch the finish...

...how can I train for the next few weeks in order to be able to compete?...

Well one thing you can do is train with other people instead of riding the gerbil wheel in the basement. My guess is you could have saved some energy and hid some more if you had better pack skills. You were hanging around in the front 1/4 of the group on the outside edge of the pack so you were not getting the full benefit of being sheltered. A lot of your comments sounded like poor pack placement and an inability to quickly adapt and catch on to wheels.

Why did you only ride 12 miles and then watch the race? If you were done racing for the day and only had less than an hour of riding then go find a lonely road and get some miles and training in.

And just to add to Estone's comments re: Junior packs. It is kind of like an older guy showing up to a race and deciding to race Masters because the old guys will be slower. Not hardly as the age group races (juniors/masters) often have Cat 1-2 level racers mixed in that will use up a novice and spit them out the back when they are finished with them. Depends on the race but you need to learn the dynamics of the junior races in your area.

To help your cycling...get out of the weight room.

I've never had to do curls in a race, maybe it's different where you come from :)

Get out and do all the group rides you can.